Glute Push
Plane of Motion
Sagittal
Muscle Focus
Spring Setting
Medium / Heavy
1-2 Short Medium Springs
Safety Chain
Hip Extensors
Gluteus Maximus, Hamstrings: Semimembranosus, Semitendinosus & Biceps Femoris
Push the bar up.
Resist the bar as it descends.
Spinal Stabilizers
Transversus Abdominis, Rectus Abdominis, Internal Oblique, External Oblique, Erector Spinae, Semispinalis, Deep Posterior Spinal Group
Co-contract with the hip extensors to protect the lower back and create lumbo-pelvic stabilization.
Other Muscles at Play
Knee extensors assist the hip extensors to push the bar.
Shoulder flexors support the body weight on the hands.
Scapular protractors & depressors keep the shoulders stabilized and down away from the ears.
Knee flexors keep the knee bent.
Dorsiflexors keep the foot flexed.
Objectives
Strengthens the hip extensors (glutes and hamstrings).
Strengthens the trunk muscles, shoulder stabilizers & obliques to prevent rotation and increase torso stabilization against the unilateral movement of the hip & leg.
Stretches the rectus femoris & psoas in the front of the hip.
Teaches lumbo-pelvic stabilization and anti-rotation with unilateral movement.
Coordinates the co-contraction of spinal stabilizers with the hip extensors to protect and stabilize the lower back.
Focus on breathing to synchronize the movement.